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Suggestion for carrying out the monthly challenge: week 1: mobility/stretching: lower body, back & spine, full body relax: 5-min. breathing, box breathing week 2: mobility/stretching: upper body, lower body, full body flow relax: long exhale, body scan week 3: mobility/stretching: back & spine, upper body, lower body relax: box breathing, 5-min. breathing week 4: mobility/stretching: full body flow, lower body, upper body relax: long exhale, body scan

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Wellbeing challenge: looking after your body, mind and rest. Get some exercise regularly as part of your daily routine, make a conscious effort to take time to breathe deeply, and allow your body the rest it needs. Small habits can make a big difference. Suggestion for tackling the monthly challenge in 5-day blocks: 2x active break: consciously build in a 5–10-minute break for some movement. Deliberately break up long periods of sitting or resting with short active breaks. Stand up, take a few steps, stretch your body or do some simple exercises. Even 5 to 10 minutes of physical activity is enough to bring more energy to your day. 1x relax & breathing: breathing exercises, meditation or conscious relaxation for 5–10 minutes. Make a conscious effort to take time to calm down and step away from the daily grind for a moment. With 5 to 10 minutes of mindful breathing, a brief relaxation exercise or a meditation session, you can actively switch off and give your body a little respite. 2x sleep: aim for 7–8 hours’ sleep. Give your body enough time to recover and re-energise. Make sure you get enough sleep for at least two days, aiming for 7-8 hours. A regular sleep routine can support physical and mental recovery.

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Monthly Step Challenge Get more exercise in your daily life – one step at a time! Choose the level that suits you and try to reach your daily step target throughout the month. 🌱 Beginners (easy): 8,000 steps a day 🚶 Intermediate (medium): 10,000 steps a day 🏃 Advanced (hard): 12,000 steps a day Every step counts! Whether you’re out for a walk, on your way to work or doing sport – every bit of movement brings you closer to your goal. Find a pace that suits you, stick with it and have fun with the challenge!

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A simple, clear goal: → ~2 litres of water every day (equivalent to roughly 8 glasses of 250 ml each). For most healthy adults, this is a sensible amount that’s easy to stick to in daily life. Should you increase your intake during the challenge or stay consistent? It depends on your current intake: If you’ve been drinking relatively little so far (e.g. <1 L/day): → Increasing makes sense, e.g.: Week 1: 1–1.5 L / Week 2: 1.5–2 L / Weeks 3–4: steady at ~2 L. If you’re already roughly meeting your daily target: → Staying at a steady 2 L every day is perfectly fine (the challenge is about consistency, not escalation). Even more important than the exact figure: - Listen to your thirst (it’s a good indicator) - Check your urine colour: pale yellow = well hydrated - Drink more during: exercise, hot weather or if you’ve had a lot of coffee/alcohol Measurable and simple: 1 bottle (e.g. 1 L) → empty twice a day or 1 glass per hour spread throughout the day. Conclusion: 2 litres = 8 glasses → choose the version that’s easier to track. Consistency beats perfection for a monthly challenge like this.